Triangle Pose (Trikonasana)

Beginnerstanding

Step your feet wide with both legs straight. Arms out to the sides.

A deep lateral stretch with both legs straight. Open the chest, lengthen the side body, and find space in every direction.

Key points

•Both legs straight — do not bend the front knee
•Hinge at the hip, not the waist
•Bottom hand rests lightly on the shin or a block
•Top arm stacks directly above the bottom arm

Practice with Guru Ananda

Camera setup tips

· Place the camera side-on to you, 2 to 3 metres away.
· Keep your whole body in frame, head to feet.
· Phone on a tripod or a laptop webcam both work.
· Hold each pose, breathe, and let the guide speak.

Theory & Technique

Trikonasana (Triangle Pose) comes from 'tri' (three) and 'kona' (angle), referring to the triangles formed by the legs, torso, and arms. Unlike Warrior II, both legs are completely straight. The movement is a lateral hinge at the front hip, not a forward bend at the waist — imagine sliding your torso along a wall. The bottom hand rests lightly on the shin, ankle, or a block; it should not bear weight. The top arm reaches skyward, creating a vertical line with the bottom arm. A common mistake is collapsing the chest toward the floor instead of rotating it open toward the ceiling. Keep both sides of the torso equally long.

Fun Fact

Triangle Pose activates all three planes of movement — sagittal, frontal, and transverse — simultaneously, which is rare for a static pose. This makes it one of the most biomechanically complex 'simple' poses in yoga.

Step-by-step guide

Follow these steps to get into the pose correctly.

1
Stand in a wide stance with feet about 3.5 to 4 feet apart, arms at your sides.
2
Turn your right foot out 90 degrees and your left foot in slightly. Align the right heel with the left arch.
3
Inhale and raise both arms to shoulder height, parallel to the floor.
4
Exhale and hinge at the right hip, extending the torso over the right leg as if reaching for the far wall.
5
Lower your right hand to your shin, ankle, or a block — keep it light, no weight on the hand.
6
Extend the left arm straight up toward the ceiling, stacking it over the right arm. Open your chest.
7
Turn your gaze upward toward the top hand. Hold for 5 breaths, then rise and switch sides.

Benefits

Stretches the hamstrings, groins, and hips

Strengthens the thighs, knees, and obliques

Opens the chest and shoulders

Stimulates the abdominal organs and improves digestion

Relieves mild back pain and stiffness

Watch the real thing

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